This Saturday’s High Noon Hero WOD is still to be determined. (Check comments below for what it will be.)

Responses

Jai Berg

I left my android phone at the 28th Street gym. Could someone in the morning give it to the front desk or something? I’ll come in the evening to pick it up. It already has a cracked screen but it still works.

Just enough time to squeeze in my Michael North:
Back squat 20 @ 255 thanks Matt m for counting and getting me through

Tabata sit ups: Michael Northed (skipped)

Amanda Long

Sorry I missed this morning! I ran out of mascara and god forbid I come to class without makeup on – Coach Sara would be so disappointed!

Great job this am!!!!!!!

james_vergara

Quote for a certain unnamed, make-up wearing slacker:

i get fancy because i feel like a fucking badass when i look bangin and can pick up 250lbs to boot …of course that should say 265#…BOOM

http://www.facebook.com/profile.php?id=556545004 Kaleena Castillo

Amanda, the girl that makes out-lifting most people look good.

Amanda Long

Awesome article! Must start wearing full makeup to class then maybe I could really start lifting heavy things!!!!!

Michael North

Way too many references to me in this post. Nice work today. As per Will’s post below, get a pair of Oly shoes please.

james_vergara

#obsessedwithmichaelnorth

Justin Katz

A: 95-115-135-145-155(f)
B:175X20
C: Ran out of time

james_vergara

Great job, Justin! 20 reps of backsquat are no joke!

Justin Katz

Thanks James

That’s for sure, I was panting after

james_vergara

likewise…

Matt M.

Great to be back with the 6am crew. Nice work Greg, rory and James.
A. Jerk – 225
B. 20 rep max back sq: 255

james_vergara

you made 225 look easy

Rory

i like the new sneaks!!! very retro

james_vergara

oly chucks

reisbaron

20 Rep – 275#

Wait…we had to do something else?

Michael North

Edit: PR

james_vergara

Nice job. Reis!

reisbaron

Thanks…I learned a valuable lesson about doing the 20-rep fresh, and perhaps not after I PR my front squat triples :-).

WillLanier

Trying this again! Here are some links, as mentioned in class yesterday and today, to get you all sured up with your “CrossFit Essentials Gym Bag”

1. Deodorant. Use it. Wear it. Reapply it. If not, you smell and that disrupts all those around you.

2. Reusable Water Bottle. Quit damaging the ozone layer and buy something to refill at the gym. There’s a Hello Kitty option on MySigg.com, just for you Lisa.

3. Journal/WOD Book. These are for sale at the front desk. You can also spend $1 at Staples and get a composition book. Or join http://www.beyondthewhiteboard.com for free.

4. Jump Rope. Hate the ones that are at the gym? Don’t complain, buy your own that is fit to your height and skill level. I like the ones at http://www.rxjumpropes.com.

5. Stop Watch. Having one is essential when you are timing your own rest. Sure there’s a big clock but why crane your neck and squint your eyes all the way across the gym when you could have your time in front of you. Amazon.com has plenty for less than $5.

6. Oly Shoes. While not essential, I recommend them if you are going to be in the CrossFit community for awhile. http://www.roguefitness.com has many options. $100-$250

7. Vitamin A&D Ointment. Have you ever had your ass get a little raw after doing a ton of sit-ups? Hopping in the shower and screaming? Well, get a tube of this stuff from Duane Reade and slather it on the top of your crack before the WOD begins and you’ll be good to go. Trust me.

8. Athletic Tape. Many uses. The black tape makes you look like a badass. There’s also pink for you, Keller.

If I’ve missed anything, I’m sure everyone would be happy with more input.

Posting an excerpt from one of Allison’s links (Ideal Crossfit Class):

5. When the trainer says you have 5 minutes to get ready for the WOD, you take that seriously, grab all of your equipment, and set up, politely making sure you aren’t moving in on someone else’s pull up bar or wall space.

james_vergara

CRAP, i was about to post that…

Michael North

B: 1 x 20: 265 (PR)

Up 10# from last time. Surprisingly felt very easy today. Did a TON of mobility work.

Anyone have any recommendations for strengthening stabilizing muscles in shoulders? I am hypermobile pretty much everywhere but especially in my shoulders and they are killing me lately after any overhead work.